Good routine or no?

O

Oldspice

0
Monday - Chest and Back

Exercise Sets Reps

Dumbbell flat press 4 10
Bench press 4 10
Dumbbell Flys 3 10

Back

Exercise Sets Reps

Bent Over Barbell Row 4 10
One Arm Dumbbell Row 4 10
Shrugs 3 8
Push ups until fail...
I also just got a pull up bar and I'm going to try and fit it in. Pull ups, instead of shrugs.


Tuesday: Rest Day

Wednesday - Legs (including calves)

Exercise Sets Reps

Squats 4 12,10,10,8
Dumbbell Lunges 3 6 on each leg
Deadlifts 3 10
Standing Calf Raise 5 12,12,10,8,8

Thursday: Rest Day

Friday - Shoulders and Arms

Exercise Sets Reps

Military Press 4 8-10
Dumbbell Lateral Raise 4 12
Bent Over Reverse Fly 4 12

Arms

Exercise Sets Reps

Barbell Bicep Curl 5 10
French Press 5 10
Forearm curl 3 10

How is this routine?

I just started it. Currently, I'm 5'7 145lbs and I'm trying to get bigger and gain weight. I've been eating 500 calories over maintenance and I'm trying to bulk clean. I'm also taking creatine for a little extra boost. My goal weight is 165.

My main goal is to get my arms bigger. I understand i have to do the whole body, but is there arm routines i can add to this? Or, is this sufficient? I don't want to add too much, because i understand the muscles need time to recover. I'm sore today from the squats...lol, wow...

This is a home workout, which is why everything used is a dumbbell and barbell.
 
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If you wanted you could throw in some Reverse prone curls and pullups (if you have a place to do them) If you want to challenge yourself with push-ups, do decline push-ups, they are somewhat harder though! Overall, it seems like you have a pretty solid plan.
 
As you`ve just started out IMO i think you`d make better gain by doing a full body workout 3x per week.


Concentrste on compound movments such as
Squats
Deadlifts
Bench
Rows

If you use these exercises as a base and maybe throw a couple of iso exercises in i do`nt believe you will go far wrong, as long as youre diet is in check
 
marko157 said:
As you`ve just started out IMO i think you`d make better gain by doing a full body workout 3x per week.


Concentrste on compound movments such as
Squats
Deadlifts
Bench
Rows

If you use these exercises as a base and maybe throw a couple of iso exercises in i do`nt believe you will go far wrong, as long as youre diet is in check
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I am working out 3 days a week. I may do abs on tuesdays, or one of the workout days. As far as the lifting goes, 3 days a week seems like plenty giving me enough rest.
 
CobaltSSGuy said:
If you wanted you could throw in some Reverse prone curls and pullups (if you have a place to do them) If you want to challenge yourself with push-ups, do decline push-ups, they are somewhat harder though! Overall, it seems like you have a pretty solid plan.
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Alright, cool. How do you think my arm exercises look? Do you think it's enough? I was concerned i wouldn't be doing enough arms, but maybe i was wrong...?
 
Oldspice said:
I am working out 3 days a week. I may do abs on tuesdays, or one of the workout days. As far as the lifting goes, 3 days a week seems like plenty giving me enough rest.
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I can see you`re working out 3x per week (i read your post)lol.

But in a FBW you will be working all your major muscle groups 3xper week as opposed to once (like you are doing now)...
 
marko157 said:
I can see you`re working out 3x per week (i read your post)lol.

But in a FBW you will be working all your major muscle groups 3xper week as opposed to once (like you are doing now)...
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At this point, i don't even know if i could do that. I did squats yesterday and honestly I'm having a hard time sitting down. My ass even hurts, lol. I'll definitely need that week to recover, lol.

I guess that means i had a good workout though. I didn't struggle too bad at all. I just made sure i did the weight with good form and I'm still sore.
 
Oldspice said:
Alright, cool. How do you think my arm exercises look? Do you think it's enough? I was concerned i wouldn't be doing enough arms, but maybe i was wrong...?
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I have to agree with marko. I would recomend doing a full body workout as well. You'll be working your muscles harder that way, and you will see better results.

This is how I look at it; When you seperate Shoulders/arms from chest/back your not going to work those muscles like they should be. For example, when you bench, your not just working your chest, your working your bi's tri's back, and even your shoulders to an extent, but they aren't going to be working hard enough to actually build muscle. By doing a full body workout 3 days a week, your muscles will be worked hard. Change isn't easy, it takes determination and the willing to work hard and push yourself.

I'm not going to tell you what excercises to do and what not to do. Sorry :) I don't have enough knowledge in that area lol. I will however, reccomend the exercises that I refered to earlier in this thread. Also, I wouldn't do 3 sets of 10. If I were you, I would do 3 sets, at reps of 10, 5, 3 And as you lower the reps, increase the weight in small incriments. More weight at lower reps will build more bulk muscle and will work your muscles alot harder. BE CAREFUL! If your going to bench, make sure you have a spot, especially toward your last set or two, because you will be tireD!!!

This was my last workout plan. I change mine up every month and a half or so, to mix things up. When I do this workout, I will go though the whole thing once a day, 3 times a week. I'm not saying use this exact one, I'm just providing you with an example, and a few exercises you might want to try.

workoutplan2-final.jpg


Now I'm not saying that my routine is perfect, infact, my routine is far from perfect, because every person's body is different. I was unsure about this routine, and a few members on here gave me some advice, i took it, and i'm happy with what my routine is as of now.

Oh, and just an FYI, i am in no way or form any type of personal trainer, I'm just a fitness guru that did some reading on this site, and off this site. I don't know everything lol.
 
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Screename_116 said:
Why does everyone push a full body workout for everyone? I do a split body and I am sore for a couple of days.
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^^FBW’s are often advised to people with limits on the number of days a week they can train on in order to get enough frequency of stimulation.

I personally love splits and only ever train using them now because of time constraints but they need to be set up well.
The thing I’m not liking about the one above is the way that a lot of muscles are only being hit once a week. For a start your shoulders will be hit on chest and back days so have no need for a day to themselves and your legs are only being trained once a week. Ideally you should be hitting legs twice a week and splitting the squats and deads onto different days, IMO the two lifts are so vital that they deserve for you to be at full power before you start doing either

If you could fit in 4 training days a week then why not try an upper/lower push/pull split on M,T,T,F for example.

As for exercise choices, and this goes for Cobalt as well, is that I can’t see any vertical pulls, like pull ups, chins or lat pulldowns in there
 
Screename_116 said:
I think that alot of people just say that full body is the best way, when its not.
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Are you attacking me buddy??lol.
The OP asked for an opinion and i gave him one ....i stand by it.

For a beginner...working out all major major muscle groups 3x per week as opposed to once or maybe twice will be more benificial:D
 
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